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How to Stop Anxiety At Work Whenever it Comes

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alt="a man facing anxiety at work with his head bowed down in front of his laptop"
Anxiety at work

Trust me, it’s not fun at all working with anxiety at work. Can you even focus? This article explains exactly how to deal with it.

Once you get into your office to work for the day, it’s most likely you already know what to expect out of it;

Table work to the core, lot’s of files that you probably move from one file to another. Not to mention, the computer right in front of you.

In real sense, it literally means work, work and work!

Aside from that, you probably have lots of tasks you have taken care of, but still it just seem like you haven’t even started at all.

Worst of it all, you could be given tons of work to do on top of those work you have done something on, and those you haven’t even thought of.

Now, I know how this feels, I really do. However, despite all these, what next?

Sure, it’s not going to be easy for you at the moment, but you will still have to push through to clear them all.

Unfortunately, this may begin to develop some sort of anxiety.

You already know it’s not being easy with you any longer, still you have to get back on track and try as much as possible to complete those tasks.

While it’s not you fault for experiencing this, you still have to figure a way to get through it though.

Sadly enough, the less active you get at tackling the anxiety at work, the less focused, agile and active you be.

Anxiety about going to work everyday

Actually, what defines a workplace stress is a physical and emotional responses that happens when an employee clashes with the job’s tasks or poor control over the tasks.

Did you know that some people feel reluctant going to work not just because of the anxiety itself, but also how it could affect their work?

Anxiety can affect your work, and this happens when it damages your mental and emotional capacity, which makes you unable to concentrate.

However, it’s important to know that virtually everyone get stressed at work.

In fact, majority feels stress during their work, while the work of others tend to be extremely stressful.

Stress and anxiety at work invokes harzads in the workplace.

On the other hand, while this stress and anxiety at work invokes harzads, it is sometimes triggered by the unfair treatment at work.

This unfair treatment could be an employee overloaded on a work they are not natural at, or the manager hating an employee and making things difficult for him or her.

Let’s now say such work environment is regarded as a toxic one and causes work related stress, you can sue the employer if he doesn’t take measures to put such to an end.

Although, in some places, you can get workers compensation for stress and anxiety at work, depending on the jurisdiction of law in such places.

Note that anxiety is a state and not a mental illness, same way stress itself is not a mental health issue.

Another thing to take note of is that workplace stress, anxiety and depression are not disabilities, though a long-term stress could lead to it.

Other concerns about workplace anxiety

Knowing that stress is a physical, mental or emotional factor that results to mental or bodily tension.

This stress is also considered as a work related injury. This is one the reasons why anxiety can stop you from working.

Even though hectic activities, events and stress life situations triggers anxiety, it’s still good to know it’s signs.

The emotional signs of stress in the workplace to take note of includes :

  • Poor concentration
  • Frequent Irritability
  • Depression
  • Low sex drive
  • Mood swings
  • Unusual behaviors
  • Feelings of anxiety

But don’t worry, anxiety usually last about 10 – 15 minutes at average, but however, it never exceeds 35 minutes.

Nonetheless, this is supposed to be so when you don’t act right away to stop it.

But could there be a good job for someone with anxiety? I would say yes to that.

Some of the jobs for someone with anxiety are :

  • Artist
  • Accountant
  • Entrepreneur
  • Writer
  • Firefighter
  • Architect
  • Land Surveyor

To mention but few.

What you should basically know is that people with anxiety would be better at work that gives them freedom often.

That means not being under someone that could put you in pressure, being able to think yourself and being in control of what you do.

How to stop anxiety at work whenever it comes

Despite the fact that anxiety comes and goes within some minutes, you can always stop it immediately it comes.

Considering the fact that anxiety at work is a disaster and you aren’t sure of long it will stay before it leaves, it is good to know how you stop it immediately.

Below are ways you can deal with it :

1. Step away from your computer

I really do know how it feels like sitting and facing that screen for hours, trust me.

So what do you then? Do you still remain there? No, not at all. At least not now you know how you are feeling.

In that case, give if it a little break, get away from it, and stretch those already stiff joints a little.

Just be away from it for some minutes, until you feel relieved to get back to it.

Also, you should know that led light from it can sometimes make you feel drowsy.

As a result, you may even find yourself feeling sleepy, coupled with the anxiety at work you are facing.

Nevertheless, the more you accumulate the effects of the led light while trying to get rid of sleep and focus, the more anxiety you create.

So the best thing you could do is to avoid such by stepping out from the computer.

The earlier you step out from the computer, the better it will be when trying to put a stop to anxiety at work.

2. Do some gentle stretching

After you have done the first step by stepping away from your computer, what next?

Do some gentle stretching to free those joints and muscles, and also to clear the drowsiness off your eyes.

Just like you feel alive and energized when you do morning routine and exercise, so does these stretches help deal with anxiety at work.

While you carry it out, endeavor to do it in the right steps.

Such as standing and twisting your hips in a slow pace, while remaining at that exact point.

After that, you can then move into stretching your lower parts in such a way you free your joints and relax your muscles.

Repeat the process until you feel your body is a little bit warmed up.

3. Chat with those around you

While you are sometimes off the computer, try as much as possible to interact and crack up some jokes with those around you.

This will not just ease the stress and get you more energized to work, it will also create opportunities of finding trusted people you can share some things with.

Also, sometimes, when you need their help to break down heavy tasks, they could do that for you.

As you communicate with people around you, don’t be scared to open up about somethings weighing you down to someone you trust.

You never can tell how that person would be able to help you with those things weighing you down and limiting you from growing yourself.

Since anxiety at work comes at random times, it is advisable you have someone who is mostly around you can always chat with.

4. Drink lots water

Water rejuvenates you. In fact, it is advised by health practitioners that one should drink at least 7 – 8 litres of water a day.

The water you take will flow through all parts of your body, and stimulate your blood vessels, tissues and muscles.

Thereby, resulting to feelings of relaxation and relieving you from stress.

It wakens your enzymes and helps to control your fatigue level. Water is best to drink when it is luke – warm.

In addition, drink a full class of water first thing in the morning, more during the day and less at night.

Although, I said it is advisable to drink at least 7 – 8 litres of water a day, but more is even better if you can.

5. Check the way you breathe

It is likely for one to have have abnormal breathing when going through anxiety. In that case, check it from time to time.

If it looks like you are breathing just too fast or having difficulties breathing, then it’s not a good signal.

So what do you do? Relax your body and mind, then inhale deeply and exhale slowly to calm your nerves and stabilize the breathing.

Repeat this until you get to a point when you can notice a difference from how it was earlier.

Checking your breathing is very important, because this it is one way you can tell how you are really feeling.

If you don’t notice it and stabilize it, then means it could worsen your anxiety at work.

You can just stay calm, put one on your chest and follow up by putting the back of your hand close to your nose.

If your heart tend to beat too hard and your breathing quite too fast, it’s not a good one.

6. Make list of things to do

You already know how useful having to-do list can be. However, this is not exceptional when dealing with anxiety at work.

There are lots of tasks to complete, still, there are other tasks more important than some.

In that case, in order not to end up doing the less important tasks and leaving the important tasks undone, a to-do list will be useful here.

You definitely don’t want time to be against you, as that alone is capable of generating anxiety at work.

With to-do list, you will save yourself from making your tasks complex, so you can keep up with the important things you want to do.

Also, you get to arrange your tasks on a scale of preference.

At least, when you follow up according to the list of things to do, it will help control your anxiety at work.

7. Take some minutes to meditate

When you take some your time to rest, consider taking some minutes to meditate.

Instead of letting all those time waste, use it to bring your body, mind and soul together as you rest.

Good meditation helps to relief stess and gets your mind working more positively.

As you carry out the meditation, you would be able to get your mind together and recall things you were supposed to do.

After you recall all the things you wanted to do, you can strategically plan on how to go about with them.

The best plans are carried out through deep thoughts, that means a good meditation in a silent environment will help you to accomplish this.

Go deep with it, and use that as medium to relax a little before you get back to what you were doing.

8. Don’t feel bad when it comes

Understand that sometimes, it could come.

Not because there is something wrong with you, but because that is how it happens in certain circumstances.

The moment you begin to feel bad about it, you will automatically lack the motivation to carry out the previous techniques to deal with it.

However, because it is something you can’t really predict how or when it will come, it is important to learn how to incorporate these techniques.

Whenever it gets to you, first understand that it happens that way, then make efforts to deal with it.

You can always enjoy your work even though you face anxiety at work, as long as you can also learn not to feel bad about it.

Feeling bad about anxiety at work whenever it comes can even escalate things than calming it down.

Wrap up

It is true that anxiety at work will come. Sometimes, it comes even when you least expected it.

It is never fun when this anxiety comes, but the worst part it is that it can make you unable to concentrate on your work.

The anxiety about going to work everyday is not actually the case, it’s the workload, work environment and manager that triggers the anxiety of going to work everyday.

With major concerns like what triggers anxiety at work, signs of it, how long it lasts and jobs suited for people with anxiety, being aware of how to control it will always help.

These steps will always help, especially when you combine them strategically.

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